Oooh, I like the look of that stuff. Pretty sure you can bump up to 285.
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Will do! given that I did 275x3 last time and 295x1 this time I was thinking 285 should become the new “bare minimum”. Then if I understand you correctly, once I’m comfortable doing that on my worst day, 295 becomes the new “bare minimum” and so on, yeah? No specific timing or rep numbers required?
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I would say get comfortable with 285. Double it every now and again. And when you feel like doing 295, do it. My rule of thumb was always this: If I can hit the joker three weeks in a row, that becomes my new TM.
That said, nothing wrong with taking it slow and getting used to the rep scheme. When you get more advanced, the backoff sets are where the real money is.
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9/21/22 Wednesday
W1D2: “Push,” bodybuilding approach
Had a lot of fun with this.
Seated OHP, in a rack with a back:
3 heavier sets
3 lighter sets
Pushed the last set extremely far using rest-pause.
DB bench press, 75lb, 3 sets, 5-7 reps
OHP machine, 3 sets, in the 8-10 rep range.
Dips, 2 sets
Rear delt flyes
Lateral raises
Front raise
Upright rows
Cable pushdowns
One set of cable pec flyes
Last week when I first experimented with this approach, I ended up with zero shoulder soreness but my triceps stayed sore for the whole week. So today hammered the shoulders much more, and took it easier on the tris. Could barely lift my arms by the end, and looked freaking inflated up top. A lot of fun and I feel great. Did notice a nag in my left elbow though. All these reps may not be good for it. Will monitor.
8 Likes
9/22 thursday. Traveling and woke up much to early, had some fun in the hotel gym. Basically did one set if every DB exercise i could think of, and some brisk treadmill uphill. Made me feel good.
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9/23 friday
W1d3. Deadlift and back BB.
Squat 3x8x185 taking my medicine
Deadlift 3x5: 225, 275, 315.
Wide grip pullups, 3x5
Chest supported row, 3 sets
Lat pulldowns, wide grip
Straight arm pulldowns
Biceps curls
5 Likes
Feeling pretty beat up from travel the past 2 days, so i need to do something cool Saturday but im not ready for the brutality i did last week. Hmm.
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9/24
20 sandbag picks, 200lb, EMOM
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9/26 Monday
W2D1
SQUAT
Bar x 5
95 x 5
135 x 5
165 x 5
195 x 3
235 x 3
255 x 1
285 x 2 probably a rep PR
215 x 3x8 backoff sets @Cyrrex says that’s where the money is, sure felt like it.
SLDL or RDL, 3x8 135, 185, 235. Straps on the last set, kept the chest up and got a good slow stretch every rep. Felt absolutely horrible.
Leg extensions, 2x20 burned horribly
Band delt pullaparts, several sets between the squats.
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9/28 Wednesday
W2d2 shoulder BB
Yesterday, had time to bench press:
185x4
165x3x8
Today:
Seated press, 3 heavy sets, 3 light sets.
Lateral raises, extra ROM, many sets. Until i could barely raise my hands above my head.
Upright rows, face pulls.
Triceps on the cables.
A set of calves, abs, curls, pec flyes.
3 Likes
Significant life update that affects training:
I’m getting Invisalign, starting tomorrow.
It’s going to significantly impede my ability to ingest calories.
I tend to graze throughout the day to keep my calories high, but that’s pretty much out.
Any time you consume anything other than water with Invisalign, you have to:
-remove the aligners
-Consume the food or drink
-Brush teeth, bare minimum would be a thorough mouthwash but brushing is recommended
-Rinse the aligners
-Put the aligners back in.
And in the short term I expect a fair amount of jaw and mouth discomfort to boot.
So I’ll need to get creative.
I’m thinking liquid egg whites and heavy whipping cream could be a standard breakfast and snack. Will need a big lunch and big dinner to replace the other snacks.
Will be consuming dramatically less coffee/energy drinks so probably going to use the Hot Rox I have leftover (Thanks T-Nation!).
One option here is to lean into it and lean out. Could get used to the no-snacks, not significantly increase meal size, and lose some weight. But I’m closer than ever to the 315 squat and a deficit isn’t what I was planning on. Besides I have at least 9 months of this to deal with…
@T3hPwnisher you’re really good at making the best of inconvenient situations, I’m curious how you’d handle this.
Probably front-squat the orthodontist for 32 reps, or as many reps as you have teeth LOL. What else?
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Appreciate the nod dude.
Ever read Purposeful Primitive by Marty Gallagher? He talks about Ori Hofmekler’s “Warrior Diet”, and it always peaked my interest. Or Jamie Lewis’ Apex Predator diet. Both are basically fasting all day and then one big feast at night. Be a great time to experiment with that.
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I wear Invisalign retainers.
I just wear em at night before I go to bed then take em out in the morning. Idk if that’s the same thing tho.
Long term that’s how I’ll use them, but for the first several months I have to wear them 23 hours per day.
@T3hPwnisher i did read it, on your recommendation! In fact OMAD is the first thought i had when the orthodontist told me the rules.
I’ll look into those diets, i have no idea how they are supposed to work other than an uncomfortably hige meal.
I imagine one acclimates to this over a period of days? Like going from 4 eggs+sausage to just 3 eggs, then one egg, then finally no breakfast…
I’ll update as i learn more. No matter what i have to deal with this.
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Hell yeah dude! I haven’t ever run them myself to be able to say. Really want to try Jamie’s diet, but don’t want to model that behavior for my kiddo. Some other time in my life, haha
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9/30
Medicine first:
Squat 3x8x195
DL, back, bi:
Deadlift: 3x5 235, 285, 325. Last set was really a cluster of singles, i stood up and took a breath in between.
Pullups, lots.
Barbell rows, 3x3x135
Ab rollouts, 3x5
Ez bar curls
Kelso shrugs
Worked out in my garage, Definitely not in the same headspace as i would be in at the gym. Didn’t really get much “pump”. But got the important stuff done.
5 Likes
Mini-update: It’s day 2 of Invisalign. Slept OK, but constantly conscious of these things in my mouth. Today, teeth are SORE and it hurt to chew some tender chicken and broccoli at lunch.
Breakfast was liquid, both to save tooth stress and to save time: 8oz liquid egg whites, 2oz heavy whipping cream, one scoop of protein powder.
I’m pretty sure I’m going to lose weight, I’m mildly hungry but keep putting off snacks because it’s such a PITA.
Unrelatedly, a stretch goal for the sandbag tomorrow: I’m going to try to shoulder it.
I’m not sure I can do it, not sure at all; just picking the thing up nearly kills me. But it’s worth the attempt.
If I can get it there, I bet I can carry it much further than when I bear-hug it. The breath-crushing really limits my carries as-is.
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Make yourself a get big drink jdm
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Dude, come on now. The future already happened: you just haven’t gotten there yet.
You already shouldered that bag. It went awesome.
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